NicoleDominique's Training Journal

[nicoledominique]

I started Dave's Keto diet on May 17, 2010. I have no plans of competing, but I am one of those people who want to look like they do (is that weird?).

Anyways, I just wanted a place online to track my workouts. Any advice is greatly appreciated!

May 31/10 - Delts



Arnie's

• 30 x 10
• 30 x 7
• 30 x 5
• 25 x 8

Front Raise (alternating)

• 20 x 10 (reps per arm)
• 20 x 8
• 20 x 7

//Superset//



Lateral Raise

• 15 x 8
• 15 x 8
• 12 x 8

Cable Lateral - first time doing this in years

• 10 x 6
• 10 x 5
• 10 x 5

DB Shrugs

• 40 x 10
• 50 x 5
• 40 x 8

Cardio: 30 mins liss pwo

[nicoledominique]

June 1/10 - Cardio: 35 mins liss on bike at home
__________________________________________________ ______
June 2/10 - Chest

Flat db Press
35 x 12
35 x 9
35 x 10

Incline db Press
30 x 12
30 x 10
30 x 10

Flat db Flye
20 x 10
20 x 8
20 x 7

Pec Machine
85 x 8
80 x 6, drop set 75 x 2
60 x 10, drop sets down to 30 x 15

Cardio: 30 mins liss cardio on treadmill pwo

[nicoledominique]

June 3/10 - Back

Deadlift
165 x 8
165 x 6
165 x 6
165 x 5
95 x 10

BB Row - felt shitty
75 x 8
75 x 8
75 x 7

Pulldown
70 x 10
80 x 7
80 x 6, drop set 60 x 6

Seated Row
70 x 8
70 x 8
70 x 7
70 x 7

Cardio: 35 mins liss cardio pwo

[Gaoshang Xiongshou]

I started Dave's Keto diet on May 17, 2010. I have no plans of competing, but I am one of those people who want to look like they do (is that weird?).

Weird? Not at all. Welcome to RX

[nicoledominique]

June 5/10 - Bi/Tri

Assisted Dips - suck at this
50 ass. x 6
60 ass. x 8
60 ass. x 8
60 ass. x 8

Bench Dips - plate on lap
45 x 10
45 x 8
45 x 8
bwt x 11

2 Hand Overhead db Extension
30 x 10
30 x 10
30 x 8

EZ Bar Curl
bar + 30 x 8
bar + 30 x 6
bar + 20 x 8
bar + 20 x 6

DB Curl (alternating)
25 x 4.5 (per arm)
20 x 8
20 x 7

Finish off with cable work:

Pressdown
80 x 15
90 x 6, drop 70 x 6
70 x 10

Cable Curl
60 x 10
60 x 6
50 x 10

Cardio: 50 mins(am) & 10 mins pwo

[nicoledominique]

Weird? Not at all. Welcome to RX

Thank you!!

[GirlyMuscle]

Welcome, Nicole! How about some backround info on yourself?

[nicoledominique]

Welcome, Nicole! How about some backround info on yourself?

Okay, I'll try!

I just turned 27 a couple of weeks ago, I've been lifting for approx. 5 years (started getting into bodybuilding style-training in 2005)...fell in love with lifting.

I've managed to gain an okay amount of size (want to get BIGGER!!!), but I've never really been "lean" so that's my current goal and why I started Dave's diet. I want to uncover what muscle I have, and look my best before I start a controlled bulk.

I have a tendency to do too much volume with my workouts - which I think I need to try and curb....

3 weeks into Dave's diet and my strength is still increasing, which is great.

Split looks something like this right now, although it can change:

Sun: Legs
Mon: Off
Tue: Delts
Wed: Chest
Thu: Back
Fri: Off
Sat: Bi/Tri

Umm, not sure what else to say!

[nicoledominique]

Height: 5'0
Weight: 132 lbs

[Suzanne]

Nothing wrong with volume! I train volume most of the time But switch off what i do WO So sometimes heavier little less volume

welcome!

[GirlyMuscle]

I just did max-ot for just short of 6 months. Now that I'm starting contest prep (using Dave's diet) I'm going to switch to volume.

I learned to like max-ot but I'm a volume girl at heart. I can get lost in the gym for an hour or two on a good volume session. Today could very well be one of those days.

[nicoledominique]

I just did max-ot for just short of 6 months. Now that I'm starting contest prep (using Dave's diet) I'm going to switch to volume.

I learned to like max-ot but I'm a volume girl at heart. I can get lost in the gym for an hour or two on a good volume session. Today could very well be one of those days.

Yes, I flip-flop with different styles. I sort of think I need to pick one and stick with it, but we'll see how things go!

Today was Legs:

Squat
145 x 10
155 x 8
155 x 7
155 x 6 (7 with spot)

Stat. Lunge (20lb dbs)
20 x 12 (per side)
20 x 10
20 x 10
20 x 10

SLDL
125 x 10
125 x 8
125 x 6
115 x 8

Leg Press - high reps
90 x 20
90 x 20
90 x 20
90 x 20

Prone Leg Curl
30 x 12
30 x 10
30 x 10

Seated Calf Raise (hold contraction)
25 x 12
25 x 9
25 x 9

Cardio: 50 mins pwo

[magsmalone]

I started Dave's Keto diet on May 17, 2010. I have no plans of competing, but I am one of those people who want to look like they do (is that weird?).

Anyways, I just wanted a place online to track my workouts. Any advice is greatly appreciated!

May 31/10 - Delts



Arnie's

• 30 x 10
• 30 x 7
• 30 x 5
• 25 x 8

Front Raise (alternating)

• 20 x 10 (reps per arm)
• 20 x 8
• 20 x 7

//Superset//



Lateral Raise

• 15 x 8
• 15 x 8
• 12 x 8

Cable Lateral - first time doing this in years

• 10 x 6
• 10 x 5
• 10 x 5

DB Shrugs

• 40 x 10
• 50 x 5
• 40 x 8

Cardio: 30 mins liss pwo

So you are doing the keto diet just for fun? That is a little insane but very impressive! Good luck to you.

[nicoledominique]

So you are doing the keto diet just for fun? That is a little insane but very impressive! Good luck to you.

Thanks! Well, I don't know if I am doing it for "fun"! Really, I love bodybuilding and I want to go through regular cutting and bulking phases - what's the point of putting on the muscle if I never work hard to uncover it?

I have never been really lean either, so I am looking forward to the challenge of it all. It will take a bit of trial and error, I'm sure! AND Patience.

[nicoledominique]

June 7/10 - Delts

Was supposed to be cardio only, but we decided to lift.

DB Shoulder Press
30 x 10
30 x 8
30 x 6
30 x 6

Front Raise (alternating)
20 x 10 (per arm)
20 x 8
20 x 6, drop set 15 x 4

Lateral Raise
15 x 10
15 x 7
12 x 8

Machine Rear Delt Flye - I think I was looking at kgs thinking it was lbs, so a little confused by what I lifted
20kg x 8
30kg x 8
25kg x 8
25kg x 8


Cable Laterals - I completely suck at this
10 x 8
10 x 6
10 x 5

DB Shrugs
45 x 8
45 x 8
45 x 8

Cardio: 30 mins (AM) & 30 mins (PWO)